#家庭美食大赏#
In life, we have different thoughts at each stage, from young to middle-aged and old. When you are young, you have no scruples to do what you want, when you are middle-aged, your vitality decreases and your relatives and friends around you gradually widen the gap, and when you are old, you have more than enough energy and are insufficient, of course, the above statement is only for eating, and by extension, our basal metabolism gradually declines with the passage of time. But I'm a small exception, I like to eat good food, I like to exercise, and I have more muscle mass than when I was younger, which has led to my passion for eating. Whenever I hear people around me say that they don't eat enough when they are young, they are okay when they are middle-aged, and they dare not eat when they are old, I want to tell them that understanding basic fitness knowledge is really important for a person's daily life, so how do we calculate our basal metabolism? How does it affect weight?
Basal metabolic rate (BMR) is the minimum level of energy a body needs to be in a resting state (usually in the morning, warm, relaxed, and fast). It is the energy expenditure required to sustain life, including basic physiological functions such as breathing, heartbeat, etc. Basal metabolism is important for weight management. A person's basal metabolism determines the number of calories they burn in a resting state. Understanding and optimizing an individual's basal metabolism can help manage weight more effectively, whether it's for weight loss or maintaining current weight. Basal metabolism is influenced by a variety of factors, including age, gender, weight, muscle mass, and lifestyle. In general, the more muscle mass, the higher the basal metabolic rate. In addition, basal metabolism tends to decline as we age. The above is the definition of basal metabolism and its importance and some of the main factors that affect basal metabolism, knowing this basic, let's take a look at whether exercise is necessary to improve basal metabolism?
Increasing basal metabolic rate can be achieved in a variety of ways. Gradually gaining muscle mass through regular strength training is one of them, because muscle tissue consumes more energy than adipose tissue in a quiet state, which is the most suitable method for me as an individual, because moderate exercise has long been one of my habits. In addition, aerobic brisk walking, cycling, swimming, running and other sports are very good. In addition, a balanced diet and high protein intake can also help boost basal metabolism and ensure that the body receives essential nutrients to avoid the metabolic decline caused by dieting. At the same time, maintaining good sleep quality and reducing stress are also key factors. After understanding the above knowledge points, you can find that the statement at the beginning of the article has the reasons of the body itself, as well as the disadvantages caused by poor personal living habits.
First of all, there are many studies on the relationship between sleep and weight, such as "Sleep", "International Journal of Obesity" and other publications have provided many research reports and papers. When a person is sleep-deprived, the level of hunger hormones (such as ghrelin) in the body rises and the level of satiety hormones (such as leptin) decreases, which makes people more likely to feel hungry and thus consume more food. On the contrary, a good night's sleep helps with weight management. Getting enough sleep helps maintain normal metabolic levels, reduces hunger, and helps control appetite. In addition, a good night's sleep can also increase the level of fitness the next day and make people more motivated to be physically active. Therefore, a good lifestyle is the premise of managing weight and enjoying life with confidence.
Let's talk about the relationship between high protein intake and a balanced diet. Several studies have shown that a high-protein diet can help increase basal metabolic rate and aid in weight management. However, these studies also highlight that high-protein diets should not be overly taxing the kidneys with excessive protein intake. Compared to carbohydrates and fats, protein has a higher thermogenic effect on food, which means that consuming protein can help the body burn more calories. Therefore, when implementing a high-protein diet, choose low-fat, high-quality protein sources, such as chicken breast, fish, legumes and low-fat dairy products. At the same time, it is important to ensure that protein intake is balanced with the overall diet and avoid excessive intake of fat and sugar. Therefore, in addition to sleeping well and resting regularly, the maintenance and improvement of basal metabolism requires us to learn how to eat and what to eat.
Next, let's talk about the relationship between stress and basal metabolism. When the body is in a state of stress, stress hormones such as cortisol are released. Long-term high cortisol levels can lead to weight gain, especially the accumulation of belly fat, which is also important in fitness, and exercising more weight does not necessarily produce positive results. In addition, stress can also lead to an increase in appetite, which can affect dietary choices and weight management. Speaking is a personal understanding of how bad moods and heaviness can affect my choices, such as some people who eat and drink when they are angry, and they don't have time to think about other negative consequences in order to relax and be happy. Therefore, after understanding the above three most basic knowledge points, we will find that it is not necessary to exercise to improve basal metabolism, but to consider adding an appropriate amount of exercise if you want to achieve higher goals and needs.
These basic knowledge points mentioned above are emphasizing one thing, basal metabolism is like a robot that works around the clock, we find a good way to develop habits and take care of it carefully can produce good results, successfully maintain or improve basal metabolism can maintain a healthy weight, but also improve the overall energy level and quality of life. So next time, we'll take a closer look at how an individual's basal metabolism is calculated.